WOD – Wednesday 5 December 2018
40/30 cal. Assault Bike
Then:
4 rounds
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)
40/30 cal. Assault Bike
PART 1:
To be done 60 minutes before class
Push Press
3-3-3-3-3
-Use the heaviest weight you can for each set.
Weighted Pull up
3-3-3-3-3
-Use the heaviest weight you can for each set. Alternate sets with the Push press. Compare to 11/16 and try to go heavier.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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